I do WHAT with that sweaty guy’s legs???
20 PAX shunned sipping coffee on their verandas in order to deplete their O2 supplies at Peak 51. After being cased by Matthews finest, we ensured our cars were in marked parking spaces, then made our way to the lower parking lot.
The Thang:
Mosey to parking lot for COP (of course after a disclaimer)
5 burpees OYO
20 SSH
20 IW
10 Merkins
20 Slow Squats
10 MC
5 burpees OYO
Move to bottom of parking lot:
Run 3 lines then sprint to top of parking lot – repeat coming back
Run 3 lines then run backward to top of parking lot – repeat coming back
Run 3 lines then lunge walk to top of parking lot – repeat coming back
Run 3 lines, bear crawl to light pole, then sprint to top of parking lot – repeat coming back
Mosey to steps for 2 Sets of:
Dips (x10), Incline Merkins (x10), Step Ups (x20)
Mosey to track
Pair up for partner laps with called exercises at 4 stations:
Station 1: Prairie Fire Mary x 15 (5 each way)
Station 2: Partner shoulder press x5
Station 3: Partner decline merkins x5
Station 4: Elbow Plank fist pumps x10
Everyone completed 2-3 laps
Finished with LBC x 20, and Dolly x 20
Moleskin
Great work out there this morning. Strangebrew was wearing his ruck, and I his pace on the backwards run was amazing! Freedom and Whitesnake were pushing it hard… and it is great to have the guys that are celebrating their 1-week anniversary… Dunder, Lost, Milk Truck, and Gutter.
Turnpike, Welcome to Charlotte… and good to see Quint out after a lengthy hiatus. Binary was also bringing it strong.
Welcome again to FNG Geordi who brought his space-inspired visor, and then managed to crack the screen on his iPhone doing Mary. I told him all claims should be made through Dora…
Announcements:
1. Final F3 Dads Saturday 9:00 at Col Beatty Park.
2. Mud Run sign ups still open
3. Check out pre-blast for Friday night at VFW in Plaza Midwood to hear war stories. Check out under Events.
Enter the MEATHEAD
9 faithful pax showed up in the gloom to make their mark on the launch of F3Meathead. Amidst all the CSAUP events coming up, we challenged our strength and stamina in a much different way!
The Thang:
SSH x 25
IW x 25
merkins x50 (#10merkins)
Now for the good stuff:
Kettlebell Ladder: Begin with 1 rep of each exercise on your right side, moving from one to the next without rest. Next, do 2 reps of each on your right side, then 3, and so on up to 5 reps. Repeat ladder on your left side.
Exercises:
Snatch
HIgh Pull
1 arm squat
Shoulder Press
10 merkins at the end of each rep
Kettlebell Merkin Circuit: 10 reps for 40lb or higher, 15 reps for 35lb or lower
2 Arm Swing
10 Merkins
2 Hand Clean Press
10 Merkins
Good Morning
10 Merkins
1 Arm Push Press
10 Merkins
Iso Circuit: x 3. 10 reps for 40lb or higher, 15 reps for 35lb or lower
Curls
Goblet Squat
2 Hand Front Press
Lunge
Ground & Pound: x3. 10 reps for 40lb or higher, 15 reps for 35lb or lower
1 Arm Seated Press
Extended Range Floor Press
Overhead Extension
2 Hand Chest Press
20 Luganis w/bell OYO
50 merkins
280 merkins total for those counting #10merkins
43 more merkins after ball of man for YHC, BD, Alf, and Chanel for 323.
Moleskin: I can’t thank the pax enough for social media support and those who peeled themselves out of the fartsack to help launch Meathead. BD brought the pill because you can’t “pick things up and put them down” without blasting some tunes. Pandora however, always leaves us questioning a few choices. Fletch couldn’t help himself showing up early to log some laps on the track. He wasn’t mine til 0530, so I let it slide. Busch almost overslept and took a tour of the parking lot before making it just in time. There was a lot of sweat and not a lot of 02 pretty early on. The Ladder seemed to be a crowd pleaser, glad we did that first. We ripped through a ton of lifting in the 45 minutes devoted, and everyone seemed to look like they were feeling it (can’t waist time moseying). We had the pleasure of using different size bells if needed. After all, 5 good reps are better than 10 bad ones. BD had fun playing with the 8 pounder HorseHead brought that his son uses, but opted for the real thing once we got started. It was a pleasure to lead and appreciate the support so far. EH fellow pax to come out and learn something new and well worth it.
Announcements:
Pickle has his VQ tomorrow at Kevlar. Wants to crush us all before he heads back to school.
Night Train tonight leaving from Arboretum ABC 7:30pm
F3 Dads this Saturday – last one
F3 Dads Camp in a week and a half
Red, Light, Blue GO RUCK this Saturday night
One for the record books…
As YHC got to the greenway parking lot with nearly all spaces taken, there was a thought of “what the heck is going on this early in the am?” The answer was apparently Devil’s Turn.
19 PAX (that’s right, 19!) showed up to get their endurance on this morning at the ‘Turn. Let’s just call that a record. As Haggis noticed, we have come a long way since the brave 4 who would show up in the dead of winter. However, it is now summer and BRR is upon us. Welcome brothers!
Today was Tempo day which means a warm-up mile followed by 40 to 45 more minutes of comfortably hard running. From the greenway parking lot, we headed 2.2 miles out to the S. Charlotte Middle school track, around the track for a variable number of times, and headed back the 2.2 miles to COT. PAX logged between 4 and 8 miles in the 55 minutes allotted.
Moleskin:
The Mouth conquered a PR today with 7.13 miles logged at a sub 8 min/mile pace. Strong brother! That is the Swift/Fast Twitch/DT/Rumrunner effect at work right there. This stuff works!
Skywalker was out running today after an appendectomy only 2 weeks prior! Ok, that is just toughness right there pushing through not only the agony of tempo running but also recovering from surgery. He mentioned that its not the incision that hurts, its more the inside parts. Yeah that’s your innards bouncing around against each other! Incredible effort and continue your healing brother.
Bratwurst didn’t like YHC’s warm-up speed. It probably was a little sporty, but there were some thoroughbreds out there chomping at the bit. Next time we may reign it in a bit though.
At 0.99 miles into the warm-up mile, Haggis said an inaudible, “GO!” and was off to the races. Once the rest of us knew what happened, he had a 50 yard head start. Frasier and YHC tried to give pursuit, but were not able to catch him by the track. To ensure we could not catch him, Haggis decided to close and nearly lock the gate to the track. Either that or he jumped the fence (entirely possible). From there, he was lost in the darkness only to be found at COT sitting on a bench. Such are the ways of a Scotsman.
With so many people and everyone getting spread out during the run, please add anything YHC missed. It is always a pleasure to run with this group of men!
Announcements:
– If someone wants to drive for BRR, contact Champagne or Alf
Mulligan on the 5th?
11 men gathered in the gloom at Olde Providence this morning for a trip off campus.
The THANG
Run to Good Shepherd for short COP / warm up
SSH x20
IW x 20
Mountain Climber x10
Continue on Swan’s Run (mini-plank to regroup at midpoint) to dead end, left onto Bon Rea
Wrong turn into someone’s drive way. Let’s try that again….around the barricade and right onto Arboretum View. Hop the fence to enter Cedarwood. Welcome to hole 5:
The 5th hole is a par 4, where you need to carry the water with your drive to have any chance of making par. Fortunately, we all avoided the water.
Partner up for some down and back partner work. Partner A runs to the pond for 20 merkins while Partner B performs called exercise AMRAP (alternated core / leg) until Partner A returns.
Exercises included LBCs, squats, elbow plank, jump lunges, flutter, jump squats…maybe two more.
Everyone run to pond for 10 burpees. Run +/- 1.2 miles back to COT.
Moleskine
Olde Providence is a great AO, so I kind of felt bad venturing off campus, but I wanted to add a little variety to the mix. I worked at a golf course one summer growing up, and I still remember watching the mist rise off the pond as the sun is coming up. I loved that, so I wanted to venture over to the ponds at Cedarwood. Call it whatever you want, nostalgia or trespassing. Semantics.
I had a tough time deciding whether to do this, or something similar at the OP playground that would have been better Mud Run prep. I’ll hold onto that other plan for next time. If you hated the running, you can blame Gummy for the +/- 3.5 miles we covered this morning.
http://www.strava.com/activities/176727006/embed/33eb77699ebfa457fc02f97ff4b769f616683bf2
After Fast Twitch earlier this week, Niles made his second post to Hydra today. Unlike Fast Twitch, we don’t normally cover this much ground at Hydra. It would be a waste of a great AO to go off campus all the time. Speaking of off campus adventures, Hopper found an ant mound on the course during the elbow plank. Might want to take that up with course maintenance or a doctor. Far Side made his annual post to Hydra and said he’d see us next year…then proceeded to beat everyone back to COT by about a minute on that final mile. He was probably the only person back by 6:15. Cobains to everyone else on time management for thinking 8-minutes was sufficient. DK had an interesting approach to arriving second: sprint then walk. Not sure who was leading the other group, but Hopper and Bugeater (after his 5 AM 5k) were out front in mine. I appreciate the opportunity to lead, Bugeater! I enjoyed it this morning, gents.
Kirk
Rebel Yell Introduces The Murderhorn Challenge
13 pax were feeling lucky this morning, ready to forever cement their F3 handle in the record books for the 1st ever #Murderhorn Challenge. It was very apparent from the beginning that not many read the pre-blast after YHC gave updated instructions. Those shallow, empty stares were priceless.
The Thang
#Murderhorn – a lot of #Murderhorn with 20 hand release merkins at the bottom and 10 regular merkins at the top. Repeat until 6:10ish. That was it. Easy, right?
Moleskin
Loved the effort out there this morning guys. Thank you for participating. What is not to love about a work out with almost zero mumble chatter? #potkettleblack YHC wasn’t sure how many would show especially if you read the pre blast. 13 was a solid number. Again great effort! Some commentary below and feel free to add:
Congrats to Turkey Leg for absolutely smoking the field and crowning himself as the Murderhorn Challenge Champion. Unofficial results had TL completing 10.5 laps. And that was his 1st time ever on Murderhorn. Which was probably a blessing.
Great work by Heartbreaker today. It wasn’t long ago brother that you would pull a Spackler special and #refusnik the Murderhorn. You trudged on today. Strong effort.
Notables include Boomer Sooner (eh hum .Mud Run teammate) and Purple Haze. You guys weren’t far behind TL.
Radar never likes to lose. Claimed he was going to try and win this thing last night as long as Frasier didn’t show up. Frasier didn’t show. What happened?? #bourbon
20 hand release never hurt so good.
Thank you Semi Gloss. For keeping your shirt on.
The next challenge will take place in the near future. And it will depart at 5:15 for a full HOUR of #Murderhorn. Not kidding. #yourwelcome
Great send off by our #sitechaplain Purple Haze. Thank you brother.
Rehab’s First Time
17 men, including a couple of friendly new guys, arrived at Anvil on a relatively cool Wednesday morning to support one of their brothers, Rehab, in his virgo Q appearance. They all received a very brief disclaimer from Baracus and headed out into the gloom for a different brand of rehabilitation.
The Thang
Start with a little mosey around the parking lot. Mix in some karaoke and backwards running, then circle up on the far end of the parking lot near Hwy 51.
COP
• Side straddle hop x 30
• Imperial walker x 30
• Merkin x 20
• Burpees x 20
Jog around the front of the church to back parking lot near North Face.
Form 2 lines
• Lunge-walk to light post (about 30 yds)
• Burpees x 20
• Bear crawl back
• Repeat two more times, replacing Burpees with Merkins and Wide-arm Merkins
Run to picnic shelter near soccer fields and form 3 groups to rotate through circuits, performing each exercise for 1 min.
• People’s chair
• Dips
• Decline Merkins
Repeato until everyone has done all exercises twice.
Run to fields for some MOM
• 20 x LBCs
• 20 x Flutter
• 20 x Dolly
Mosey back to cars and 20 burpees OYO to finish things off.
COT and Baracus closed us out.
Moleskin
It was another unseasonably cool morning for August…perfect weather in which to get your day started at Anvil. We had a nice turnout for Rehab’s virgin Q, only four months after his first F3 post at Anvil on March 26th.
All seemed pretty normal as we followed Rehab around the parking lot until we circled up and began the COP. Like many before him, Rehab fell victim to the cadence count. It seems easy when your just the guy in the circle counting every fourth count, but when you’re leading things are different. Let’s just say we could have used a metronome, a bullhorn, and a quick lesson in counting to 4. I’m not sure how many of each exercise we did, but oh well, we certainly got warmed up…especially after Rehab threw 20 burpees at us out of frustration. In all seriousness, it was a little shaky at first, but Rehab pulled it all together by the time we circled up for Mary at the end of the workout.
Overall it was another strong Anvil workout…plenty of burpees and challenging exercises to get the heart rate up. We saw a lot of the campus and got a full body workout at the same time. Nice first Q Rehab! Looking forward to your next Q in the future.
Welcome to our two FNGs, Icky Shuffle (Kevin M) who was EH’d by Boutique, and Foreman (Rob H). Foreman is Baracus’ brother-in-law from Wilmington, NC. Hoping to get him to join the F3 expansion at the beach sometime soon. Great job guys! Hope to see you both back out in the gloom soon!
Announcements:
• Drivers needed for BRR – contact Baracus if interested
No Day at the Beach
- Last week was vacation at the beach, this week The Maul and it’s pavement. 5 started off at 5am with KB. Old Man Frehley’s, Loogie, Madame, Voodoo and YHC. The other 16 arrived at the usual time and were greeted with a mauling.
Mosey to fountain for the warm up.
- SSH
- 10 burps
- IWS
- Screech and Wing Late Man arrive
- 11 burps
- MTNS
- MERKINS
- PETER PARKER
- 12 burps
- Seal Jacks
- Parker Peter
- 13 burps
- 30 dips X 3
Mosey back to the theater Count off by 4. For 4 pain stations.
Wall walkers
Crab crawls
Bear crawl
Jog a lap, then up the hill 7 burps
repeato
Line up for AYG sprints, 10 merkins, then brisk jog back. X 3
circle for 6 Minutes of Mary, pax choice
LBCS – Dolly – Protractor – Heels to Heaven – 1 min elbow plank
MOLESKINEEEY
Old Man Frehley was razing Loogie during KB, then poked the bear at the start of the regular workout. Once the Burpees began his voice went away.
Welcome FNG Ofer. A fan of the Bufallo Bills, who are well known for losing 4 straight Superbowls.
Thanks fellas, it’s always an honor to lead the group.
The Rise of the Merkinator
20 men stepped up this morning and got on the moist grass of the shockers football field for a beat down by Merkinator
Warm up:
Mosey to the front of the school:
30 X SSH
20 X IW
20 X Squats
10 X merkins
10 X MC
Mosey down to the football field:
Line up on the end line for some 1 whistle jog and 2 whistle sprint, end line to end line
Up and down the field 7.5 times, with plank and LBC breaks in between. I think I saw Busch blazing by everyone on this one. Excellent work
Break up into three groups single file at end line for some tunnel of love for 40 yards
Circle up: for the Merkinator
Basically a starfish with 15 merkins in each corner of the football field and 20 squats in the middle
Corner 1 regular merkins, Corner 2 close grip merkins, Corner 3 wide grip merkins, corner 4 hindu merkins
Go hard for 20 mins
Some strong performances,
Circle up for some Mary;
20 X Freddie Mercury
20 X Sid the kid, 10 each way
15 X Heels to Heaven
Moleskin:
Great job today pax, tried to help you get some merkins in for those of you doing the challenge. Impressive job with all those merkins, next time we will have to do the merkinator for longer. Hope everyone enjoyed the tunnel of love, I guess I will have to get better with directions. Thanks for the honor of letting me Q, my first a DV. I really enjoyed it.
Announcements:
Meat head starts tomorrow Elizabeth lane elementary
Happy Hour at vintners today
F3 dads Saturday
Preblast – Devil’s Turn – Tempo Run
Yep, tempo day again at the ‘Turn. We will be headed to the South Charlotte Middle School track and back.
We will start promptly at 5:15 am from the greenway parking lot at the corner of Rea Rd. and Bevington Place for the warmup jog toward the school. After a 1 mile warmup, we will accelerate to tempo pace, reach the school, and circle the track until each person needs to leave to return to the parking lot by 6:10 am.
Look up your “Marathon” training pace at http://runsmartproject.com/calculator/. After the warmup, keep it pegged on that or faster for at least the next 40 min (blue pill) or until you return to the parking lot (red pill).
If you need help calculating when to leave the track, see the progressive difficulty matrix.
If you require even more help, see Bratwurst’s benchmark for most descriptive preblast. http://f3nation.com/2014/07/09/f3devilsturn-preblast-tempo-day/
See you in the gloom!
Rebel Yell Pre Blast – Bringing Mutha-esque to Area 51
Bringing a Muthaship-esque workout to South Charlotte (Stonecrest Shopping Center). Before any of you Metro F3’ers get your panties in a tizzy – #Muthaship is Muthaship and it cannot be replicated. YHC gets it. YHC has been a few times and it is humbling to say the least. But it wouldn’t be much fun if we didn’t try to emulate it a bit at one of our tougher Thursday sites. No, we don’t have a 12 story parking garage. But we have #Murderhorn. It can, and will, suck to the same degree. #Meatheads need not apply. This one will NOT be for you. Go to Elizabeth Lane. You’ve been warned.
Now, this WILL be great for those participating in the #BRR AND the #10Kmerkin challenge. But don’t limit yourselves PAX. You will leave Rebel Yell a stronger and better person for it.
The Thang will be:
Meet in the normal parking lot to the right side of cinemas at 5:29 sharp.
AYG from the lot down the shopping center (stay in the parking lot) down around the backside of Target, Harris Teeter etc. Stay behind the cinemas and make a left when you get to the back entrance. Cross Elm and down #Murderhorn to the stop sign at the bottom of #Murderhorn.
Bottom stop sign – 20 hand release merkins
AYG up #Murderhorn to the stop sign before the median.
At stop sign atop #Murderhorn complete 10 regular merkins.
Back down #Murderhorn and repeat until 6:10.
At 6:10 AYG back across Elm and behind shopping center and finish back at lot.A record will be set with #Murderhorn seeing that it has never been done before. How many times can you climb it? Climb it 11 times and you will have completed your #10merkin challenge daily allotment of merkins.
Cheers –
Yours truly – Spackler